Many of you may not even know and you may have not heard it at all, but HIIT is a high intensity intermittent training designed for people who want to lose their extra weight and build their muscle, so if you are one of them, then in this article you will find an intense HIIT a workout plan that can help you get the body out of your dreams.
What you need is just to do these exercises twice a day for 14 days, and after that, you need to take a break from one day and continue the training plan for another two weeks, after you do it you will receive desired results.
So we recommend this intensive HIIT workout that will see the results in just a few weeks and therefore do not think twice, so start it right away.
So ,to do this exercise you need to lie on the ground with your feet on the floor and your hands behind your head and then lift your knees to about 90-degree angle. And then you need to rice your upper body and start doing a bicycle pedal motion. And then you need to bring one knee up towards your armpit while straightening the other leg and rotate your torso during the movement.
2. Leg Raises
First you need to lie on your back with your hands under your butt and then to raise your shoulders and feet of the floor. And after that, you need to elevate your legs keeping the rest of your body steady and next you need to hold it for several seconds. Then you need to lower your legs down on the floor, without touching the floor and you need to do it ten times.
For this exercise first you need to start with your feet shoulder-width apart and your chest held up and out and then extend your hands straight out in front of you. Next you need to sit back and down like you’re sitting on a chair and then lower down. Your thighs should be parallel to the floor, with your knees over your ankles and then you need to hold this position for few seconds. And then bring yourself back to the starting position. Do it 20 times.
4. Spiderman Plank
Start in plank position and then you need to bring your right foot off the ground. Then drive your right knee up and out to your right elbow and after that bring your leg back in the starting position. You need to repeat the movement with the other leg. And do it several times.
You should start on your hands and knees. Your hands should be underneath your shoulders and then come onto the balls of your feet and the heels of your hands. And next you need to walk the feet back until you are in the plank position. And then you need to slowly push yourself back up to the starting position.
6. Knee to Elbow Crunches
First you need to lie on your back with hands behind your head and bent knees and also with elbows flared lift your shoulder blades off the floor. And then hold the position and after that twist your upper body, so you bring the elbow to the opposite knee, extending your other leg and hold it and then bring your body back to the starting position. You need to repeat it ten times.
Source: Go Fit Stay Fit